Marathon training has entered the best period. The autumn marathon season started in less than four months, and some 16-20 weeks of classes were designed for novice runners. But for the first time runners, there are still many details that need to be understood. 100 marathon runners Hal Siegden will answer all your questions about marathon training here. The first part is introduced here first.
1. Can anyone run a marathon?
A: This may be a bit difficult, but, yes, in theory, every healthy person should be able to run a marathon. We have seen examples of running marathons on crutches or wheelchairs. In the past few years, I have had some extraordinary success stories, so try it: There is a risk of failure, but sometimes you have to accept this risk. If you are afraid of risk, then you should not win.
2. How important is it to follow a training plan meticulously?
A: There is no cure for victory in the world, but if there is one word that will make you successful, it will definitely be "perseverance." Adjusting the training back and forth is not a problem. The plan can be modified - even for me, the mileage is not important at all. I don't even look at the number of turns. I don't look at the type and quality of runners who run like me.
3, can you walk?
A: Walking is of course allowed: If it helps, then do so. I'd rather let the runners start the training from the walk, even a 30-second walk to relax every mile (about 1.61km), and also be forced to run after moving 8-10 miles (about 12.87-16.1km) It's better to walk.
4. How long is the ideal walking break?
A: That should be a concrete look. According to me, most runners should have time to get the water when they go through the supply station, and may take a few steps to relax - so anywhere from 30-60 seconds. If they need to be longer, that's it. Even though there are more supply stations we need in the current marathon, if you drink water at each station, you may drown.
I always give this example. I took 2 hours and 29 minutes to complete the entire course and walked through each supply station. My son Kevin used the same strategy to qualify for the Olympic qualifier. His performance was 2 hours and 18 minutes. If you have only walked for a short time, you haven't really lost so much time.
5, talk about speed! Most plans assume that runners know their marathon pace, but what about a new runner? Do they have only two speed modes, on or off?
A: This kind of medicine in the world can tell you what the pace of dispensing will be immediately without selling it. The new runners did not match the pace because they had not yet passed the match. I suggest that especially the runners try to train as much as they can imagine.
If you have run a marathon five times or more, you will know what the pace of the race is, and you can also design a training plan. But for long-distance running, I usually recommend runners to train 30-90 seconds or more slower than their marathons. Try to run a little longer in the distance they want to pass.
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